Training Tips

Want to increase your speed? Run hills better?  Have more energy for the end of your run? Well then I've got the product for you.... Just kidding.  There are, however, some training tips that I've been using, some from my high school cross country days, and some from my current running.  You can just go out and run the same distance at around the same speed every time and that's great.  But, if you want to increase that time, you can start throwing in some more training.  Here are a few workouts you can try.

1.  Hills:  a) Find a large hill.  Run it as fast as you can to the top, turn around and jog down.  Repeat 10 times.  b) Find a short steep hill and do the same with more reps. or  c) Go on your usual run, each time you come to a hill, run it 5 times as fast as you can, then continue on your route.

2.  Mile Intervals:  I did not like these in high school, but understand how they help now.  Mark off one mile.  Run that mile as fast as you can.  Rest for 2 minutes.  Run the mile again, trying to beat your time. Rest for 3 minutes.  Run the mile again, trying to beat your time.  Depending on your training level, repeat as many times as you can.

3.  Treadmill Training:  This is something I've been doing, since I don't always get the opportunity to run outside.  Start your run at a comfortable speed.  Each quarter mile increase your speed by 2 tenths.  For example if you started your run on a 6.0 speed, after your first quarter mile increase to a 6.2, then 6.4, then 6.6, 6.8, 7.0 and so on.  What this is doing is helping you work on your endurance, so you can learn to kick harder toward the end of your run.

4.  Misc. Intervals:  You can also do other distance intervals. To work on your speed do some short distance, like 1/4 miles or less.  To work on endurance, so some longer intervals, like 1.5 miles or 2 miles.  Just make sure you record your time somewhere so you can track your progress and it will give you an idea of what pace you need to be running in the future.

Remember, you are going to have days where your body just won't cooperate.  You won't be able to beat your time every time.  Just push yourself  the best you can.  There is not much point to doing speed and endurance workouts if you aren't going to give it your all.  Also, these are great workouts to do with a friend or two.  It will really bring out the competitive drive in all of you and push you harder.  Good luck!